23-6-2021

WOD EVERY 4.30' X 6 RDS 5 BAR MU 15 KB A. SWING    RX 32/24       S 24/16 300M RUN  

22-6-2021

A) 5-5-5-5-5 BENCH PRESS   B) WOD 4 RDS 10 FRONT SQUAT    RX 60/40    S40/25 15 SIT UP 10 P. JERK 15 SIT UP 10 THRUSTERS 15 SIT UP

21-6-2021

A) 5-5-5-5-5 P. PRESS   B) WOD 2 RDS 20 SDHP                        RX 60/40     S 40/25 5 STRICT PULL UPS 20 BARBELL LUNGES 5 STRICT PULL UPS 20/15 CAL 5 STRICT PULL UPS 20 HSPU 5 STRICT PULL UPS

18-6-2021

A) SKILL PULL UPS   B) WOD 4 RDS 20 WALL BALL 400 M RUN 10 DEVIL PRESS RX 22.5/15     S 17.5/12.5  

17-6-2021

A) 1RM SNATCH COMPLEX 1 SNATCH DEADLIFT 1 POWER SNATCH 1 SQUAT SNATCH   B) WOD 5 RDS 8 KB SNATCH + 8 KB P. PRESS DX RX 24/16  S 16/12 15 PUSH UP 8 KB SNATCH + 8 KB P. PRESS SX 15 GOBLET SQUAT

16-6-2021

A) COMPLEX PAUSE FRONT SQUAT 1 F. SQUAT 2" (MIDDLE) 1 F. SQUAT 2" ( BOTTOM) 2 FRONT SQUAT   B) WOD AMRAP 15' 4 DEADLIFT               RX 120/80      S 90/55 8 HSPU 12 DB OH LUNGES    RX 22.5/15    S 17.5/12.5 16 SIT UP